Fight Fatigue and Boost Energy
with the Right Food Choices

Written by Sofia Layarda, MPH, RD of HealthCastle.com
Published in November 2008

(HealthCastle.com) As winter approaches, the colder weather and shorter days combine and send us into "hibernation" mode. Before you know it, you need one more cup of coffee, a candy bar, or a can of soda for a little pick-me-up when your energy level slumps. Instead of band-aid fixes, consider some things you can do consistently in your daily life to get energized, and stay energized.

In the book Positively Ageless, author Cheryl Forberg, RD suggests a list of dietary and lifestyle choices to help prevent fatigue from ever invading your day.

5 Simple Steps to Boost Your Energy

Try following these 5 simple guidelines to keep yourself energized throughout the day:

1. Fuel up smart. Get enough fiber and protein in your diet; fiber helps prevent constipation (which can make you feel sluggish) and protein helps keep your muscles strong.
2. Steady state. Work on keeping a steady blood sugar level - think small frequent meals spread fairly evenly throughout the day, consisting of complex carbohydrates and protein.
3. Only the best will do. Reach for foods that are rich in the B vitamins and iron.
4. Love thy liquids. Keep yourself hydrated with the right fluids, such as water and green tea. Forgo coffee and sodas. If you drink alcohol, do so only in moderation. Alcohol not only dehydrates; it can disrupt your sleep and cause Vitamin B deficiencies.
5. Exercise. Every little bit counts, so start committing time to exercise like you would any other appointment. If 30 minutes a day seems like a lot to start with, break it down into three 10-minute chunks spread throughout the day.